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Workout - Fri, 2-Dec-2011 (Bootcamps on Demand, Med Ball-BW 600)

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Was so incredibly sore still from Wed's workout and really had to push to even get to do this workout.  Once I got started, I was alright.  So, even if you don't feel like working out, at least get dressed and be ready to workout.  This workout I kept as simple as I could to give myself fewer excuses to not do this.

Did this workout at the park, using the bathroom wall, as that's the only real wall in the whole park.  This is another one of Scott Colby's workouts from "Bootcamps on Demand" subscriber list.  If you're interested, it's $4.95/month, which is really inexpensive because he gives you 3 awesome workouts a week and even other ideas for workouts, which turns out to be nothing almost.  You can go month by month.

Here's what I did this day, and so glad I didn't wuss out due to being too sore.

Medicine Ball - Bodyweight 600 Reps Workout

Warmup x 2 Rounds
- Pushups x 8 reps
- Squats x 12 reps
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

1.  Slam Balls:  4 x 50 reps x 8 lb medicine ball
2.  Superset 1 x 5 Rounds of
  • Grasshoppers x 10 reps/leg
  • Wall Ball x 20 reps x 8 lb medicine ball
3.  Superset 2 x 5 Rounds of
  • Squats x 20 reps
  • Pushups x 20 reps
4.  Slam Balls:  1 x 50 reps x 8 lb medicine ball

Cooldown/Stretch Cycle - I set my GymBoss timer to 20 sec intervals and hold stretches for this amount of time going from the top of my head to my ankles.  Since I didn't have a mat, this reduced the number of stretches I did to about 30 total.  The GymBoss timer makes it less boring for me and more apt to skip this very important step of my workout to prevent injury.

Heartrates & Times:
Warmup:  3:33; Max HR = 191 bpm, Avg HR = 112 bpm
Slamball 1, Round 1:  1:45; Max HR = 128 bpm, Avg HR = 120 bpm
Slamball 1, Round 2:  1:50; Max HR = 128 bpm, Avg HR = 124 bpm
Slamball 1, Round 3:  1:50; Max HR = 131 bpm, Avg HR = 126 bpm
Slamball 1, Round 4:  1:51; Max HR = 126 bpm, Avg HR = 121 bpm
Superset 1, Round 1:  1:24; Max HR = 123 bpm, Avg HR = 117 bpm
Superset 1, Round 2:  1:16; Max HR = 127 bpm, Avg HR = 121 bpm
Superset 1, Round 3:  1:15; Max HR = 128 bpm, Avg HR = 124 bpm
Superset 1, Round 4:  1:22; Max HR = 130 bpm, Avg HR = 125 bpm
Superset 1, Round 5:  1:25; Max HR = 129 bpm, Avg HR = 125 bpm
Superset 2, Round 1:  1:34; Max HR = 133 bpm, Avg HR = 130 bpm
Superset 2, Round 2:  1:43; Max HR = 134 bpm, Avg HR = 132 bpm
Superset 2, Round 3:  1:41; Max HR = 136 bpm, Avg HR = 134 bpm
Superset 2, Round 4:  1:34; Max HR = 138 bpm, Avg HR = 135 bpm
Superset 2, Round 5:  1:39; Max HR = 137 bpm, Avg HR = 134 bpm
Slamball 2, Round 1:  1:17; Max HR = 142 bpm, Avg HR = 136 bpm
Cooldown/Stretch:  10:06; Max HR = 141 bpm, Avg HR = 119 bpm

Total Time:  37:11
Calories Burned:  437
Max Heartrate:  191 bpm
Avg Heartrate:  124 bpm
Zone 1 = 12:53, Zone 2 = 7:53, Zone 3 = 0:42

Notes:  Like I said earlier, I was incredibly sore.  Could barely get out of bed or in/out of the car.  Didn't think I could do those slam balls as each one I did a squat and my legs were so stiff.  However, I sort of liked the slam balls and seemed to loosen up my legs some.  But, I was really glad to be done with this workout.  The actual workout took 24 min.

To get to do this workout, I took small steps like getting dressed and putting the medicine ball in the car.  Those are little steps, but helped as I kept having an argument with myself as I took the kids to school to NOT do this workout.  But, I forced myself to at least drive by the park, drive into the park, park, open the car door, step out, walk over to the bathroom wall.  All those were little steps to help me successfully get started.

600 reps of anything is a lot of reps when you're so sore.  Proud of myself and had to pray to God to get me through these.  The grasshoppers were my favorite part and the pushups were my least as my body was already weak from 2 days prior.  These pushups were not that great, but they counted.

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